Workout of the Day
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges
A. Bryan – 20# x 4 reps, tuck hold x 60 sec.
B. Bryan – 5 rds. + 5 pull-ups, 4 rounds + 9 toes to bar. Christy – 3 rds. + 2 pull-ups (no band), 3 rds. + 7 lunges.
A1. 16 kg 4 reps
A2. 15 Sek increments x2
B1. 6 Rnds
B2. 4 Rnds + 4 reps
A) made up Tuesday clean emom. 2 reps tng emom x 12
145/155/165/175/185/195/205/215/225/235/245/255
B) supinated pullups x4 reps 35/40/40/40 with :30 L sit. (2 rest unbroken and the rest split up)
C) 10 pullups
10 wall balls
6 rds
D) 10 T2B
10 jumping lunge each leg (20 total)
4+10
Days like today really hammer weaknesses
Awesome job Ryan! It is great to hammer your weaknesses so that we turn those weaknesses in to strengths, We are super proud of you and so happy to have you as a part of our community. Oh yeah, and awesome last name! We look forward to seeing your future posts.
Thanks Bryce. I know Bryan Miller from when he was up in the NW. He’d come up to Crossfit Fort Vancouver and workout with me. I’m really liking the program so far. Before I’d always done higher volume and tried to fit as much as I could. After injuries one after another, I decided to cut back volume, put more effort into shorter sessions and see where that takes me. With the Navy and family life at home, this has seemed to fit right in. Also allowing me to slowly heal and finally feel healthy again – I appreciate your… Read more »
A. 53#x4, 68×4,73×4,88×3
B. 5 rounds, 6 rounds
A. 70#x3x3 then 55#x3 on last set. Had to do the L sits on rings because I didn’t have another way to do them today. Man that hurt.
B1. 4+10 Rx with strict PUs
B2. 6+5 Rx
Hey Performance and Fitness Crew, Invictus Coach Bryce Smith here. For todays session think of toes to bar as bar to toes. Pushing down on the bar and activating the lats will help you guys to develop an ideal kip swing. In addition, immediately after you drive your knees up towards your chest and toes up towards the bar, think about getting to a superman position and squeezing your glutes. Lastly, check out our toes to bar progressions on the blog. Here is the first one:
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-1-4-hollow-body-and-bow-position/
A. 70# DB X 4 each set. Last set was tough.
B. 6 + 10, 6 + 8 RX. First WOD all UB. 2nd WOD the TTB were in 2 sets after round 2.
Just started doing Crossfit 3 1/2 wks ago
A) 15# 3 3 3 3
B) 5 +10 pull ups
B2) 4 +9 T2B (couldn’t string them together after 1st set)
Check out our toes to bar progressions on the blog articles:
Here is the first one:
https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-1-4-hollow-body-and-bow-position/
A. Did 15kg x4 + progress l-sit
B. 5.0 + 6.10 total 11 rounds 10 reps
Hey all, looking to start following Invictus programming soon. Are there scheduled rest/recovery days or do the majority of you hit every day of programming and rest Sundays?
Sundays have mobility/active rest scheduled. I mix in sports and a track day each week to keep things varied. Typically will take a full day off once every week or two. Probably average 4 days a week that I follow the programming.
Many athletes go 3 days on, then 1 off followed by 2 days on and 1 off. So typical rest days are Thursdays and Sundays. However, this can be modified given work schedules and other committments.
What’s your thoughts on going by how you feel? The only times I really take a day off is when I’m forced to because I’m too busy or my body just feels beat up. Other than that I just do active rest days on Sundays, playing sports, swimming, or what not. Mentally this seems to work really well for me, but should I be forcing myself to take more rest days?
Going by feel is not necessarily a bad thing, but always be mindful of the volume and intensity of your workload during the course of a week. I also think it is important to consider how you have trained in the past. Some people can handle volume better than others and some people take more time to recover. I definitely advise to stay out of the gym on Sundays to simply get a change of seen and your body could definitely use the recovery after all the stuff we have programmed in a week. Thursdays you can base it off… Read more »
A. 25#x4x4. 20s h-sitx3 (10-20s rest between sets)
B1. RX 4+1
2 min rest (short on time
B2. 3+7
A: 24kg, 3, 3, 3, 3, 3
B1: 5 + 3 pullups
B2: 4 + 4 TTB
A. 35# kb. 3,3,2,2
B1. 5 rds even. Pu’s broken in rd 4&5. Weighted pulls taxed my lats more than expected.
B2. 6+1. T2b went out early. Broken after the 1st round